Updated on July 29, 2024
Breathwork refers to various breathing exercises that involve intentionally changing your breathing pattern. Many people practice breathwork to support their mental, physical, and spiritual well-being. Many breathing techniques offer unique benefits, ranging from deep relaxation and stress reduction to improved focus and pain management.
This article explores the basics of breathwork, including potential advantages, who might benefit from breathwork, and how to incorporate a breathwork practice into your daily routine.
How Breathwork Works
Breathwork involves consciously changing your breath to influence your physical and mental state. While specific techniques vary widely, the underlying principle remains consistent: Consciously altering your breathing pattern can trigger physiological and psychological changes within your body and brain.
Our breathing patterns are deeply connected to our autonomic nervous system (responsible for involuntary functions), which has two main branches: sympathetic and parasympathetic.
Intentional breathing patterns can stimulate the sympathetic or parasympathetic nervous system.
Sympathetic nervous system: The fight-or-flight response prepares the body to react to emergencies or stressful situations. An activated sympathetic nervous system increases heart rate, dilates airways, slows digestion, and releases adrenaline, creating a state of heightened alertness.
Parasympathetic nervous system (PNS): Known as the "rest and digest" system, the PNS promotes relaxation and recovery, helping the body conserve energy and maintain homeostasis. When activated, the PNS slows heart rate, enhances digestion, and promotes a sense of calm.
Breathwork techniques often target one system or the other to achieve certain benefits. For example, slow, deep breathing tends to activate the parasympathetic nervous system, promoting a state of calm and relaxation. Conversely, rapid, intense breathing can stimulate the sympathetic nervous system, increasing alertness and energy.
Breathwork Techniques
There are many breathwork techniques, each offering unique benefits tailored to different needs and goals. These practices have deep historical roots, spanning various cultures and traditions, from ancient yogic practices to modern therapeutic approaches.
Whether you hope to achieve increased energy, reduced stress, spiritual exploration, or emotional regulation, you can integrate one or more breathwork techniques into your routine, finding the one that best suits your needs.
Deep Abdominal Breathing
Deep abdominal breathing, or belly breathing, focuses on breathing deeply into your diaphragm rather than your chest. To practice this technique, sit or lie comfortably and place one hand on your chest and the other on your belly. Inhale slowly and deeply, ensuring your abdomen rises while your chest remains relatively still. Exhale slowly, drawing your navel toward your spine.
This technique effectively promotes relaxation and reduces stress and anxiety by boosting blood oxygen levels, lowering heart rate and blood pressure, and reducing muscle tension.
4-7-8 Breath
The 4-7-8 breath is a simple yet powerful calming technique that reduces stress and promotes relaxation. To practice, sit comfortably and place your tongue against the back of your top teeth. Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8, making an audible "whoosh'"sound while exhaling. You should feel completely out of air when the exhale is complete.
Repeat the 4-7-8 breathing pattern up to six times, taking a break for normal breathing as needed. This method helps calm the nervous system and is especially effective for promoting good-quality sleep, leaving you feeling relaxed and at ease.
Alternate Nostril Breathing
Alternate nostril breathing, or nadi shodhana pranayama, is a yoga breathing practice that balances the body and mind. This technique can reduce stress, improve focus, and restore mental and emotional balance. To practice alternate nostril breathing, sit upright in a comfortable position and follow these steps:
Close your eyes and inhale deeply through your nose.
Using your left pointer finger, close the left nostril and inhale through the right side of your nose for six seconds.
Close the right nostril using your right index finger and hold your breath for six seconds.
Remove your left index finger and exhale slowly from your left nostril.
Close both nostrils and hold your breath for six seconds.
Reverse the process for the next breath.
Breath of Fire
Breath of Fire, or kapalabhati, is a rhythmic, rapid breathing technique commonly used in kundalini yoga practices. This powerful breathing technique helps stimulate the nervous system, increase energy, and boost cognitive functions like focus and concentration.
To perform the breath of fire, sit comfortably with your spine straight. Inhale and exhale rapidly through your nose with your mouth closed. Pull your navel in with each exhale and keep your chest relaxed and slightly lifted throughout the breathing cycles. Beginners should practice the breath of fire for one to three minutes before gradually increasing the duration of each session.
Box Breathing
Box breathing involves inhaling, holding, exhaling, and holding for equal counts, often four seconds each. Also known as tactical breathing, this method is a common breathing technique military service members use to regulate stress and enhance performance. To practice, sit comfortably, inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for another four seconds.
Pursed Lip Breathing
Pursed lip breathing involves inhaling through the nose and slowly exhaling through pursed lips. To practice, inhale slowly through your nose for two counts, then purse your lips as if you're going to whistle, and exhale slowly and gently through your lips for four counts.
This technique can help improve airflow and reduce shortness of breath, improving endurance for physical activity and managing respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD).
Five-Finger Breathing
Five-finger breathing is a grounding technique that combines breathwork with tactile sensations and visual cues. To practice five-finger breathing, hold one hand out with fingers spread, and with your other hand, trace the outline of your fingers, inhaling as you trace up each finger and exhaling as you trace down. This practice can help center your mind, reduce anxiety, and promote mindfulness.
Lion's Breath
Lion's Breath is an energizing breathing technique that relieves stress and physical and emotional tension. Proponents of the lion's breath breathing technique suggest it also helps boost confidence and encourages you to speak up for yourself.
To practice this breathing technique, sit in a kneeling pose or on a chair with your knees together, roll your shoulders back, and press your palms down with your fingers spread wide open (similar to a lion's claw). Inhale through your nose, gaze upward, then exhale forcefully by opening your mouth, sticking out your tongue, and making a "hah" sound.
Body Scan Breathwork Meditation
Body scan breathwork meditation combines mindful breathing with progressive body relaxation, which may help relieve stress and release physical tension. To begin, sit or lie comfortably and slowly, deeply inhale through your nose, and exhale through your mouth or nose.
Shift your attention to your body as you continue breathing slowly, and mentally scan your body one body part at a time. Focus first on your toes and the sensations you feel, scanning for tension or other sensations. With each breath, focus on a different body part, moving up from your ankles, calves, thighs, pelvis, hips, abdomen, and every body part up to the top of your head. As you breathe, note your body sensations and focus on releasing tension.
Holotropic Breathwork
Holotropic breathwork is a trademarked breathing technique developed for emotional healing and spiritual growth. It involves rapid breathing (hyperventilation) for a prolonged period (one to three hours) paired with music to promote an altered state of consciousness. The idea is that reaching this altered state leads to profound emotional release and heightened self-awareness, which may help you cope with previous traumatic experiences.
Holotropic breathwork is an intense form of breathwork often done in group settings with a trained facilitator, though individual sessions are also an option. In group settings, people work in pairs, with one person in the role of "breather" and the other as a "sitter," who is present and can assist the breather if they require support throughout the session.
Rebirthing Breathwork
Rebirthing breathwork involves circular breathing, meaning the inhale and exhale are continuous with no pause between them. This technique focuses on releasing emotional and physical tension, offering the opportunity for a "rebirth" that may help release trauma and suppressed emotions.
A typical rebirthing breathwork session lasts about 90 minutes and involves 1-to-1 sessions with a trained practitioner. Founder Leonard D. Orr suggests this technique transforms various emotions and physical sensations into inner peace by helping regulate the nervous system and promoting peace and clarity.
Clarity Breathwork
Clarity breathwork is similar to rebirthing breathwork techniques. It involves practicing circular (connected) breathing with a trained practitioner who will guide you through a one-hour breathing session and provide 1-to-1 support. The clarity breathwork technique aims to release blocked emotions to promote healing, enhance emotional clarity and personal insight, and improve overall well-being.
Evidence-Based Benefits of Breathwork
While breathwork is an ancient practice, a growing body of modern research shows that intentional breathing exercises can profoundly impact your physical, mental, and emotional well-being and offer the following benefits:
Reduced stress and anxiety: Studies show that deep abdominal and slow breathing practices can effectively lower cortisol levels (the stress hormone), lowering stress and reducing anxiety symptoms.
Enhanced lung function: Breathwork can improve lung function, breathing efficiency, and exercise endurance by strengthening respiratory muscles and boosting lung capacity.
Improved cardiovascular health: Research shows that regular deep breathing practices can lower blood pressure in people with hypertension (high blood pressure) and improve heart rate variability (HRV), a key indicator of heart health.
Enhanced mental clarity and focus: Techniques emphasizing mindfulness and controlled breathing, such as box breathing, can improve attention, concentration, and focus. Studies show that breath-focused mindfulness techniques can also help boost energy and reduce symptoms of attention deficit hyperactivity disorder (ADHD).
Improved sleep quality: Deep breathing activates the parasympathetic nervous system and promotes relaxation, making it easier to fall asleep. Research shows that slow, deep breathing exercises can effectively improve sleep latency (the time it takes to fall asleep) and enhance sleep quality in people with insomnia.
Pain management: Breathwork may provide a natural analgesic (pain-relieving) effect by stimulating the release of endorphins.
Potential Risks and Recommendations
Most studies report no adverse effects when breathing exercises are practiced safely. One study involving fast-paced breathwork in people with depression reported side effects such as:1
Hot flashes
Shortness of breath
Sweating
Techniques like holotropic breathwork and rebirthing breathwork may bring up intense emotions and memories, which might be overwhelming or emotionally painful for some people. If you engage in these practices, do so in a safe and supportive environment.
Talk to a healthcare provider before starting any breathwork practice. They can provide advice and help you choose a safe and appropriate technique.
Who Should Avoid Breathwork?
People with certain medical conditions should approach breathwork cautiously and discuss possible risks with a healthcare provider before starting a breathwork practice.
Asthma
Coronary heart disease
Epilepsy
Heart failure
Hypertension
Pregnancy
Stroke
Type 1 diabetes
Getting Started: How to Choose a Breathwork Therapy
With so many breathwork techniques, selecting the right one can feel overwhelming. Choose according to your preferences, your physical and mental health, and what you hope to get out of breathwork. Here are some considerations to help you get started:
Understand your goals: Clarify your intentions for practicing breathwork. Are you seeking relaxation, stress reduction, increased energy, focus, or a deeper connection to your spirituality?
Experience level: Beginners may find gentle techniques like deep abdominal breathing or 4-7-8 breathing more accessible. As you gain confidence, you can explore more dynamic practices like breath of fire.
Seek professional guidance: If you're new to breathwork and would like personalized recommendations and support, consult with a qualified breathwork practitioner.
Explore different techniques: Experiment with various breathwork practices to discover what resonates with you. Some people prefer guided breathwork sessions, while others enjoy self-guided practices.
Ultimately, the best breathwork therapy is the one you enjoy and consistently practice. Explore different approaches until you find what works for you.
Tips for Starting a Breathwork Practice
Beginning a breathwork practice can be a rewarding journey. Here are some tips to help you get started and make the most of your breathwork experience:
Find a quiet space: Create a peaceful, distraction-free environment
Choose a comfortable position: You can practice sitting, lying, or standing. Experiment to see what feels best for you.
Start small: Begin with short breathwork sessions and gradually increase the duration as you become more comfortable.
Be patient: It takes time to develop a consistent breathwork practice. Don't get discouraged if you find it challenging at first.
Experiment with different techniques: Explore various breathwork styles to find what resonates with you.
Listen to your body: Pay attention to your physical and emotional sensations during practice.
Incorporate breathwork into your daily life: Integrate short breathing exercises into your routine, such as first thing in the morning for focus or before sleep to help you relax.
Use guided sessions: Many guided breathwork sessions are available online or through apps to support your practice.
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